Important Info

Nov 3rd, 2018

Category: CrossFit

Important Info

InBody Scan Returns to CFS – Saturday, 11/3
Are you looking to get a quick, accurate and affordable body fat reading? Want to measure your nutrition challenge results the best way possible? We are excited to have our friends from Mountain Strength CrossFit bringing the InBody 270 to CrossFit Southie on Saturday, November 3! You must book and pay for your appointment ahead of time. Schedule early to make sure you get the time you want!
The cost of the scan is $25 and will give you lots of great information on your body composition. Other scans of this level require you to get in a bathing suit and get dunked in water or go to a medical facility to be scanned (and can be almost 3x the price!). This is a great option to get an accurate scan with clothes on, not wet, and get a super value!

Schedule online by clicking here.

Note: It is best to have the scan done BEFORE working out, and ~2 hours after eating or drinking. Try to schedule accordingly! Scheduling and payment is done directly through MSCF. CFS coaches will be unable to change your appointment slots or issue refunds. Please be sure to sign up for a time that you’re sure you can attend and be on time for!

Come in and get Flexy with our Saturday afternoon Mobility Class at 12PM!
Mobility is an important part of our fitness and health prescription! In mobility class we spend an hour addressing any limits in range of motion and overall soreness through the use of lacrosse balls, foam rollers, banded stretching and more. Join in every Saturday at 12PM in Southie Green and get mobile with us! Everyone can benefit from this class, read on for more information on the importance of mobility.

Mobility with Friends

We are often so concerned with getting stronger and more conditioned that we neglect our mobility and in turn hinder our overall progress. If you are experiencing pain at a specific joint, it is typically not the joint that is causing the problem but the restrictions in the musculature surrounding the joint that is causing the issue. Be sure to look upstream and downstream for any possible problems. For example, if you are having trouble with your knee, start by looking for tightness in your quad, hammy and/or calf.

More often than not, it’s likely there are knots present in the fascia (the tissue that surrounds the muscle) of the surrounding musculature, restricting proper movement and causing overuse of the joint experiencing the pain. We must first address these knots through self-myofacial release before restoring length to the muscle tissue itself through stretching. This form of self massage can be completed using different objects such as a foam roller, PVC, softball or rumba roller.

If no overwhelming pain is present, it is common to get caught up in our training and forget to mobilize. Achy-ness can be a good indicator that you need to mobilize but even if you are not achy try to stay on top of your mobility. We’re offering these classes to help you set aside the time to work on this part of recovery and give you some take-ways for stretches and mobilization techniques that you can use on your own!

3 Rounds
In 3 Minutes
250m Row
200m Run/600m or .3mile bike/250m ski
In remaining time, stretch
Rest 30 seconds

Rd 1- Inchworms w/ push up
Rd 2- Moon the sky
Rd 3- Scorpions

2 Rounds

In 6 Minutes:
500m Row
400m Run

Rest 2 Minutes

In 6 Minutes Complete:
500m Row
400m Run
Double Unders

Rest 2 Minutes

Rainy Day Subs =1200m/.7mile bike or 400m Ski

Level 2- 14,10
Level 1- 14,10, 350/200, single unders
ADV- 30lb Ball, heavy rope

Extra Work
Work up to a Heavy Snatch


  1. Trevor 11/03/2018 at 4:27 pm

    Front Sq from floor
    6×5 @175 across

    5 Rounds
    12 cal bike
    12 Wall Balls (30#)
    12 GHDs